CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Sumo Deadlifts (30X0)

-Rest 1:00-

12-15 Weighted Step-Ups (3111)

-Rest 2:00 b/t Sets-

(Score is Weight on Deadlifts)
GOAL: RPE 6 | DELOAD WEEK. Prioritize smooth movement and precise bracing. Use lighter weights to perfect positioning and alignment.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10-12 Seated Dumbbell Shoulder Press (Moderate)

-Rest 1:00-

12-15 Dumbbell Lateral Raises (Light)

-Rest 2:00 b/t Sets-

2.) EMOM x 12 MINUTES

MIN 1: Max Set Chin-ups (Controlled)

MIN 2: 8-10 Dumbbell Arnold Press (Moderate)

MIN 3: 12-15 Dumbbell Reverse Flys (Light)

(No Measure)
GOAL: RPE 6 | Deload focus: feel the muscles working without overloading your system.